JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?!`J@4)GaRJTVZʤ=(~4)IӸHհ 'Εwnc8ӔsW"$?MV(ITFK1JgHA$yLj|A6v]#>ޒW%qh_]35?g*^e, K.ܮ$WnK_]ڍd&4Awi&n- UԀ +4=~}VTW080ܣzW`6wA;cccEF2+D4 $2~UcDbbzң^:m< OU; GP,nT`Ԥ`c^Lh(r#>C!(:`cQ09$~UMgI,2mp@4, V]\xfHV!%"eT&PߕHSU~9P1O=T暹 @ Ӷj ilH03zȏŐ4@G6h s|Wc3Hv w \O1=Ÿ҅27#Ik/ň~ 9\6||#<ԖTݓ|~|W$IkWcYsk@'TH/s`1ToTMs]"MJv0RLKc$vKɮu]2*21!ኋۗ]9r„iZ8cOy>U>㹹L^\f_kX epOs@<Q]Zyl 9֤\EJ%F|R}O&ִiؒa_o 栝pqa=k5[{eͶmp\8{/WsmfvvC&趥zɏXnwH33ګZEk#ҴJ-I2A#$om&N*H9+ڝFk~'hbk8 ;$=tC0ߔ Ec%ME8əF{ߟ0JrʓWug% IJh9+h:`1o$EVPlVDKey}tdZ}D9xC-(#`9<`QAQh!nI}W4;q֐H W?V,i6Ҧ\pw; @ ڣ24ք2FnTRWax1"10DIX;sҸPr{<9̘Ē_šKVGVtՁKlt& i\׏wvU?ҥA'Q\4]R{}F{e@%ñr rQx `N31iqO E7|}B"t-x3sl Zе9ۯK7綒!1H{Vk;۩hS;bkz/-tlJ:q隧%X,9})ң8;V~.Ei 1*%8z]MnHWpsJk> $Wc8wJ6_E ;Oްo+5UiiC&C\_Å?gu?] y(Tj GYEۓ,>ict'b"fW w[~ђD+t!zjZ*0r&1z |2\*sZ) .:VdpIcTPjCbފW`ڋczQJ% sO1UCf.dYҁU>G}ҳ)Iyb=[<Qf>tvEּMy^~5qwh7sFqw:i!,m޽ V7-Wh,ckgަu"HAސSmM4pGP#;$,y#,y"GG[1?]u8l.%ȉ[>^#ҺI_68u9m,zMpgq*J?$bj hQLfs*R3G  T9x?ĦbP .{jSv]鷁~+%>EPӱb=z1/Aچv4hAa8+?4Qb(l-'zZQֻh^,lDV8ʼpCK%tsw'r>IغiJI3J * x+L*}2)Ȯb`^7,Tqˋti.\Frz W#r;%h>%]ZAkuz$ ۱+G*|3]7Δdab~ i dNWΎnVh ) }4K@l 9swk 0wfciDu+G^8VJi'(I"wS%ucy֌Ӿa|8B(?ҸۍecIMw#(9r8+}4FҮpH })ٌ,WH <ǏP zxMk -R+KF6+ ͞;).1h-僄P$'vqZ-&Vz_qX0MCJZi HT|zw1'>'5(=i۳9s\/OOpEep"ʶ&9#gނ?]?N#A>E79'{gR?Q1Zg\w5Uq(lg#"Y}vGqޚ1qiLj6SJ22L Ê|1Sl~{ 囎?c|U\– 89i[%DѯwVh[zN֪I-Jjz|քSNq71xyNW?Bd.y,rMB&z<t̲w !F#ӵZdq1 x"(y|(YRQFʔ'O1.;S J" Qx#9oi=F* rGr1dhf^RsVQ#BNHBV#z5bQ$%aO._߷^YR)޹vvʓ:\ z@#6<=) CaGZw};T%r4owvP4Oy٫os_J|i<'8pFZ[evdr#OL=i&E$[J\rN1ƨtȉ@nR.o3 @Һ6Enb7#'ը7J*SPk6h W|Cf,|C}n&8rGBl 7'vFWҙ2%1SL V*$ZcnNy'-6qOJB3Na 7rQc)=W?Z(SSM!hO4*EAO :b؇g5E}-CMZ d5iI9^HQJqJeer0&_EЄm::9 "tF iΓ $:v@h-ŗe Qb r 4̷VU˜;A?ZҊ$0TpfVWlCSJNiҙ'I[葴HߌJĊ1]5;9kG8ChYlP\B- Ć'r?7Nec 5ҥ$f.3zlH^`zeh~4TbR:riI=*S9 HFRi\SS\IHs}(7iҫ z(ҳu,FHB3c?Z׿\[)=V: օ!A֫ k,3Ax,ܞJJ`'{WgGOܩ)=LiCԒ;q7OZ>nF@=h~ҍiҔQds@-f?s |9=k~1,=?J>XŮ sܵY 4ciyǵPup :u@)1\Cgjrjݝ&1+rQ-J*J4GBqJ}qNP3N sZFԁGR*i⁌Q]FLIS*ҧi%RbuT.&9ee>* &!# `} o'6 Qٙ Cˀp@_DhFQ@Wv4(y=}!(M>EGMl\RԀJ &yFp`8^Ajg !Չ$RcqI% IDv֩'L;0`#Vu{BWHb]v?* TccZ΄2 yΕ5܀ǨXjx*o-@H9*Եqem@PԔl*Mt?R*[]4 - S+XsrHTZֱ@,L`E[U4R*<֘G4eXdցcT|Ls@ 1J `@\GZr0`u42A5ɬKq1+v$gިȳ[4a^:%U` { oSP(5FR[u1V?+̾$\*HT,=:z@(Ef"a`c9H,8كoKS !~J-Y~ˠb|)ē}ksa: j~[pǬ[9 =+j,ZE.?׷ֺ{d_(*ފ?sP!eU\B?YamL[hgـ7p@-խST]ШL3㑃ן^k˂''Mm9ipyufJiAJGJhK+ᕽ5O~.2⹀8Hҭ$c]fKm1t 0hQvDrjҝTz A:/"g#r{G^wB7:CҼW 'x\ e_+cS먬 5M gqU")0 u6nm_$f_'Rkm߬?LlI^ZqF's?ʹ{?_B~HgF<\pp ȮuxC}ܚ z҇փisy'iJ)OJlƥUk|7c5W+'op"? n^L\5yBu(c,TԎ|7$:d[XFy5w,v?YFT9V+c!!R8uInn" uKy$"F@H#޸CE mcZVVѝ-eqip9Zv0#4g*?q#ҊwMK⚥x:2crn3*E=sN3K3g)V{*cFpTy=aWe0O1f@==I{ekXĞrlwm8֩h+\MgJHIEwѭva8;n\\b.VM[`u5oEhxC(AqVͽXK#r#؊#=k^Yxݴi.Dc@qO5Z\Jb.0IW;Խ-.U$Tݝ]byP$ mX"RO[ CM¡G;N3ҕX u)UX. U@x&^siָUaNH-ZI5(E+z$ÁZ:?k9'G9܄dUUKMTl VR1\]KORaQnw3/lרp<^dXhv+U*f4; g 敮>0^B`R7rn=LV+8#h csާCLe)p6p>(0~VNLdK 9>f͍?)ԫ1c/HgV2 8ՔW%@ VLcM 3i=@'j'8"7GV[9lDOSUsǥG"Wć֚PzrOi'g͡Ebn52+x?DdHq $ $*E5,H44|`JcUO~]^pZ)i jJe/c~"+rHrS 7*T2qԄ35 pounds. I kept on breaking records. Coach Rowbotham was awesome. The best thing was his patience. He just kept teaching the basics. As we got closer to the season, my knee was feeling strong and my confidence kept building. That meant a lot to me, because I remember the doctor saying that it would take six months just to return to normal. There were a lot of people who doubte that I could even play football again. <br>Duncannot only showed up for football practice the first day but also quickly became, for the first time, a starter for the Skyline Eagles. At the end of the season, Duncan was one of the leaders on the team that finished second in the state (within its classification of biggest schools). Duncan was First Team All-Conference and a Second Team All-State running back.<br> I made good strength gains during the season, added Duncan.  The week before our state championship game I got a new two-rep max on the clean at 280 pounds. Everything that happened was a pleasant surprise. Duncan s totals at the end of the football season included a 295 bench press, 415 parallel squat, 300 power clean, a 405 Hex Bar lift and a 4.62 forty. As a sophomore, Duncan s time had been 4.95. Needless to say, Duncan overcame his knee injury and a whole lot more. <br> Your confidence is everything, advises Duncan.  Get that gos Coach Shepard pulling slightly back on the bar which helps Matt settle back or rock back. However, notice that Matt continues to pay strict attention to the Six Absolutes. At no time should you relax for an instant . . . let alone for one whole second. You must  Be Tall and stay erect. You must  Spread the Chest at all times to keep the lower back locked into place. Figures #11 & #12 shows Matt rocking forward and up to complete the lift. You should even try to rise up on the toes at the very end to complete a full extension. It would be like a calf raise but done in a coordinated, fluid motion like a form tackle or jumping movement. Although, it is important to be in control. ou would not want to take a light weight and jump up in the air. <br><br><br>SOME OTHER MSTAKES<br><br>Never round the lower back as shown in Figure #13. Always Be Tall and Spread the Chest as in Figure #14. Never take your feet off the floor or raise your heels off the floor when settling or rocking back as shown in Figure #15. (My son Matt is shown in theweren't all in the water. The women began to take pride in the physical definition they were developing and improvements in their posture. "You could really see it in the way they stood and walked," says Mark, "The weight training was complementing the swimming right from the start."<br>In sports such as football, sometimes the best-conditioned team does not win. In swimming, what you see is usually what you get. For Dale and Mark, wha